HPA-Gold:
A. Snatch; 1 rep OTM until failure. Start @70%, add 5-10lbs every other minute (ie- hit the same weight two consecutive sets.)
B. BS; 5x5; rest 2-3m (41x1 tempo on first rep, then finish set w/o tempo)
+
3 Minute AMRAP:
Burpee Muscle Ups
(rest 3m)
+
3 Minute AMRAP:
10 C2B Pullups
10 BJ Step Down (30")
(rest 3m)
+
For Time:
40 Cal AD
30 Pullups
20 cal AD
10 Pullups
HPA-Blue:
A. Snatch; build to a tough single
B. Snatch; 10 singles @80% A, rest as needed
C. Double Barrel Front Squat; 4-4-3-3-2-2; rest 2-3m
+
15 Minute AMRAP:
15 Strict HSPU
15 KBS (32/24kg)
HPA - Power
A. Back Squat, 1rm
B. Back Squat @ 30x0, max reps @ 85%RM
C. Power clean & Push press, build to max
+
5 rounds for time:
3 Ring Muscle ups
5 Thrusters @ 135lb/95lb
Blue isn't showing
ReplyDeleteDid box wod since blue wasn't showing
ReplyDeleteA) BS EMOM for 10 min: 2-3 reps at 65%
+
20 BS at same load as "A"
40 T2B
60 KBS w/70#
Result
A) 225#
+
10:00, took it easy I have a slight lower back strain
Blue
ReplyDeleteResults
A) 185#, 195#f. Disappointed I keep missing 195#... 185 feels easy, I get under 195 just can't stick it. too far forward. form issue.
B) complete at 155#. went slow.
C) 135#x4, 135#x4, 155x3, 155x3, 185x2, 205x2
+
4 rounds + 10 hspu. Lots of standing around... just run out of strict hspu
A) 150-205 went by 5#s so took 24 min
ReplyDeleteB) 275, 295x4
+
13
+
2+4 C2B
+
5:03
Blue
ReplyDeleteA. 155
B. Completed in 2:20. No misses
+
3+13
I don't know what happened in the metcon. HSPUs are usually my strength. Definitely disappointed.
C. 135, 145, 150, 155, 165, 175
DeleteBlue
ReplyDeleteA. 175 (#10PR! woohoo!)
B. Completed as Rx'd
C. 205x4, 205x4, 225x3, 225x3, 245x2, 245x2
+
2+9 hspu
hspu are still a glaring weakness for me. felt significantly better than in the past though. considering I was able to maintain consistent sets up until halfway through the second round I was pleased.